In This ArticleView AllIn This ArticleFactors to ConsiderMaximize AbsorptionTimingConsiderations
In This ArticleView All
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In This Article
Factors to Consider
Maximize Absorption
Timing
Considerations
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As a sports dietitian for professional soccer players, I used to shake up at least 30 protein shakes a day for my athletes to guzzle down after practice. But protein shakes aren’t just for the pros. They are a convenient way for anyone to consume more protein.
If you rely on protein shakes for muscle building, managing your weight or workout recovery, you might be wondering:when is the best time to take them?Below, we discuss what factors affect protein absorption, share tips for how to get the most protein bang for your buck and identify the best time to take one based on your unique goals.
What Happens to Your Body When You Take Protein Powder Every Day
Factors Affecting Protein Absorption
Type of Protein
Next, soy and pea proteins are also absorbed quickly, but not as fast as whey. However, if you’re dairy-free, the plus here is that these are both plant-based proteins.
Last, we have casein, the champion of slow-acting proteins. Research suggests casein can stay in your system for up to six hours after ingesting, providing a slow and steady release of protein.
Type of Fluid
The type of fluid used to mix your protein powder can also impact how your body absorbs it. Mixing protein powder with plain water speeds up shake digestion, since there is no fat or additional protein to slow it down. Juice is another speedy mixer for protein powder, since juices are a source of carbs that are also digested quickly. Another benefit to a juice mixer? It can refuel your body’s carb stores, which is especially important if you’re sipping the shake post-workout.
Both dairy milk (such as low-fat or whole milk) and nondairy milks (almond, oat or coconut) can also be used. However, the fats in milk, regardless if it’s dairy or plant-based, will slow down protein absorption.
Additional Ingredients
Along with protein powder, you might be blending other ingredients into your shake, such as fruits, veggies, nuts, seeds and grains. These additions can boost the flavor and nutrients and turn the shake into a more balanced beverage. (Kind of like aprotein smoothie!) However, bothfat-andfiber-rich foodsdigest slowly and will slow down the speed with which protein is absorbed. This might be ideal if you’re using your shake as a meal replacement. But for a post-workout shake where faster protein absorption is preferred, sticking to just water is likely your best option.
Individual Factors
Factors like age and medical conditions play a role in protein absorption, too. Older adults, for example, have a decreased ability to absorb and utilize protein. Therefore, they have higher protein needs.In addition, a person with digestive disorders, such as Crohn’s disease, may have decreased protein absorption, slowing down absorption rates.
How to Maximize Protein Absorption
Putting it all together, here’s how I advise people to make up their protein shake:
Timing of Protein Shake Consumption
Your Goal: Muscle Gains & Recovery
However, if you’re going into a workout on an empty stomach—you just woke up or haven’t eaten in a few hours—a pre-workout protein shake can be helpful. It provides your empty tanks with an easy-to-digest protein and some fuel, and can prevent excess muscle breakdown during the workout.
During times of intense training, athletes may also be advised to drink a protein shake before bed to promote muscle recovery overnight. Research says 30 minutes before sleep is the ideal time to drink your shake for these benefits.
Your Goal: General Health
Unlike carbs and fat, your body doesn’t store protein for later use. It’s important to consume a consistent amount of protein throughout the day.If you struggle to get enough proteinat mealtimes, a protein shake can be a great way to supplement your diet and provide your body with essential macronutrients. The exact time will differ for everyone. Think about the time of day you struggle to consume enough protein (such as at breakfast or maybe a busy schedule that makes lunch tough)—that’s the best time for you to have a protein shake.
Your Goal: Weight Gain or Loss
If your goal is to gain weight, incorporating protein shakes throughout the day and/or as a bedtime snack can help you reach your total calorie and protein goals.
On the other hand, if your goal isweight loss, a protein shake can be a convenient way to fill protein gaps in your diet. Research shows that following ahigh-protein dietis important when trying to lose weight, as it helps to preserve lean muscle as your body composition changes.
Health and Safety Considerations When Consuming Protein Shakes
The Bottom Line
If you’re looking to get the most benefits out of your protein shake and to maximize protein absorption, choose a fast-digesting protein (like whey) and mix it with water. The best time to take your shake will depend on your goals. If your goal is to gain muscle post-workout or promote muscle recovery, having it right after your workout is key. If you’re using a protein shake to supplement your diet and address protein gaps, drink it whenever your protein intake falls short during the day.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
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Kim J.Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009
Witard OC, Bannock L, Tipton KD.Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training.International Journal of Sport Nutrition and Exercise Metabolism. 2022;32(1):49-61. doi:10.1123/ijsnem.2021-0139
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
U.S. Food & Drug Administration.Facts about Dietary Supplements.
